CROSSFIT
7 sets for load:
3 sumo deadlifts

CROSSFIT BASICS
7 sets for load:
3 sumo deadlifts

AFTER PARTY
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/35kg)

POST WORKOUT
2 sets:
:30 single-leg straddle stretch/side
:30 cossack squat hold/side

CROSSFIT
5 rounds for time:
20 box jumps (51/61cm)
16 single KB lunges (24/32kg)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
 
CROSSFIT BASICS
4 rounds for time:
20 box step-ups (30/51cm)
16 single KB lunges (8/12kg)
12 jumping pull-ups
– Athletes must step down from the top of the box.
 
AFTER PARTY
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side
 
POST WORKOUT
1 set:
On a 3:00 clock:
Accumulate max-time in a saddle stretch

CROSSFIT
For time:
30 clean and jerks (40/60kg)
or
For time:
30 snatches (40/60kg)
 
CROSSFIT BASICS
For time:
30 clean and jerks (25/35kg)
or
For time:
30 snatches (25/35kg)
 
AFTER PARTY
Accumulate:
400-m overhead plate carry
 
POST WORKOUT
2 sets:
:45 band pull-aparts
:30 lacrosse ball mash on foot/side
 
CFP+ PERFORMANCE
15 Sets:
200-m run
- Rest 1:00 between sets
- Substitute a 400-m bike, 200-m row, or 200-m skierg

CROSSFIT
PRE WORKOUT
On a 10:00 clock:
Rope climb practice

WOD
5 rounds for reps:
400-m run
1:00 max burpee + push-up

CROSSFIT BASICS
PRE WORKOUT
On a 10:00 clock:
Rope climb practice

WOD
5 rounds for reps:
200-m run
1:00 max burpee + push-up

POST WORKOUT
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side

CFP+ PERFORMANCE
AMRAP 20:
5 Deficit handstand push-ups
:20 L-sit hold
- Use a deficit that is challenging but allows you to complete at least 7 rounds.

CROSSFIT
For time:
12-9-6-9-12:
Front squats (50/70kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

CROSSFIT BASICS
For time:
12-9-6-9-12:
Front squats (25/35kg)
12-9-6-9-12:
Calorie row

AFTER PARTY
EMOM 6:
3 front squats
– From floor or rack.

POST WORKOUT
1 set:
1:00 foam roll quads
1:00 couch stretch/side

CFP+ PERFORMANCE
Overhead squat ladder
EMOM until failure :
1 Overhead squat
- RX’d starting weight is 30/40kg
- Girls add 2.5kg and guys add 5kg to each side of the bar every minute.de of the bar every

CROSSFIT
PRE WORKOUT
EMOM 8:
2 behind the neck snatch grip push press

WOD
6 rounds for time:
6 power snatches (35/50kg)
9 overhead squats
12 box jump-overs (51/61cm)

CROSSFIT BASICS
PRE WORKOUT
EMOM 8:
2 behind the neck snatch grip push press

WOD
6 rounds for time:
6 power snatches (15/20kg)
9 overhead squats
12 box step overs (30/51cm)

POST WORKOUT
2 sets:
1:00 foam roll lower back
1:00 foam roll quads

CROSSFIT
EMOM 16:
Minute 1 | :30 Calorie bike
Minute 2 | :30 Medball AbMat sit – ups @ 7.5/10kg

CROSSFIT BASICS
EMOM 16:
Minute 1 | :30 Calorie bike
Minute 2 | :30 AbMat sit – ups

AFTER PARTY
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.

POST WORKOUT
1 set:
400-m walk
:45 scorpion stretch/side

CROSSFIT
PRE WORKOUT
EMOM 8:
2 hang squat cleans

WOD
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (45/70kg)
– No rest between rounds.

CROSSFIT BASICS
PRE WORKOUT
EMOM 8:
2 hang squat cleans

WOD
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (25/35kg)
– No rest between rounds.

POST WORKOUT
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side

CROSSFIT
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (30/40kg)
2:00 calorie row
– Rest 1:00 after each movement.

CROSSFIT BASICS
3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (15/20kg)
2:00 calorie row
– Rest 1:00 after each movement.

AFTER PARTY
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

POST WORKOUT
2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch

CROSSFIT
PRE WORKOUT
For load:
Snatch Deadlift
5-5-5-5-5
7 sets for load:
1 squat snatch

CROSSFIT BASICS
PRE WORKOUT
For load:
Snatch Deadlift
5-5-5-5-5
7 sets for load:
1 squat snatch

POST WORKOUT
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side